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We appreciate your interest in Lowfat Weekly. |
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Why
Is some fat good
For us? |
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Our bodies need fat to distribute and absorb vitamins, but only a small
amount of fat is actually needed to do this job. The daily recommended amount of
cholesterol is < 300 mg a day based on a person who consumes a
2000-calorie diet. The amount of cholesterol allowed per day will be less if you
consume fewer calories a day than this. |
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Click on
this link to read about
Cooking With Less Fat
Q: How much
total Fat is recommended?
A: Total Fat is Limited to 30% Of Calories from fat or
less
Q: Does Saturated
Fat follow similar guidelines?
A: Saturated Fat is Limited to 10% of Calories from fat
or less
Dietary Guideline Total
fat Source: United States Department agriculture, ( NAL) National
Agricultural Library and (FNIC) Food and Nutrition Information
Center US Dietary Guidelines recommend that our fat is limited to 30
percent or less of calories from fat in our diet. Keeping in mind, it really
depends on what our calorie needs are. |
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| It is easy to say that our bodies
need 30% of Total Fat calories or < daily , but what
does it mean? |
| It sounds very confusing. But I
have printed a few examples for you below. Now that I
have shown you examples, It is a good idea to start
reading the food labels when shopping-- which is not
exact, but gives you a good idea of what you consume in
a day of total fat as well as saturated and cholesterol. |
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| Here are some higher end caloric
examples, this would be for someone who leads a more
active lifestyle, and needs more calories. |
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1,600 calories = 53 grams of Total fat allowed and (18
grams of Saturated fat)
1,800 calories = 60 grams of Total fat allowed and (20
grams of Saturated fat)
2,000 calories = 67 grams of Total fat allowed and (22
grams of Saturated fat)
2,200 calories = 73 grams of Total fat allowed and (24
grams of Saturated fat)
2,400 calories = 80 grams of Total fat allowed and (27
grams of Saturated fat)
2,600 calories = 87 grams of Total fat allowed and (29
grams of Saturated fat)
2,800 calories = 93 grams of Total fat allowed and (31
grams of Saturated fat) |
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It is recommended that you consume an amount less than 10 % of calories in
your diet from saturated fat.
The amount of Total fat and Saturated fat will depend on body frame size, age
and sex, if you are sedentary and need fewer calories, or if
you are moderately active and exercise most days, then you could conceivably
consume more grams of fat.
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Here are a few
examples for a person who leads a more sedentary
lifestyle or is trying to lose or maintain weight:
1200 calories = 40 grams of Total fat allowed
300 calories = 43 grams of Total fat allowed
1400 calories = 47 grams of Total fat allowed
1500 calories = 50 grams of Total fat allowed
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If you are trying to lose or maintain weight, you should have:
< 30% Total, and < 10 % Saturated fat
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Wright.
Important
note:
Information on Lowfat Weekly should not be substituted for the advice of a
Doctor. Before starting any new weight- loss program or
exercise discuss it with your primary care physician. Lowfat
Weekly© 02/21/2009 pg last
updated www.lowfatweekly.com
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